Guest Post: Core Stability: 5 Steps To Optimising Performance & Limiting Injuries

Guest Post! this post comes from Alex Morrell a sports physiotherapist who's Instagram account is a breath of fresh air (link at bottom) be sure to follow for regular informative content, I can't recommend this guy enough!


Core stability is possibly the most popular training topic across the world of health & fitness. And rightly so, research has proven the importance of efficient core stability during multidirectional human movement.

Core stability forms a cornerstone to optimal performance & injury prevention. A perfect quote I heard from a good friend and a great physio to sum up the importance of optimising core function is;

"You can't shoot a cannon from a canoe"

Think how the canoe would rock, wobble and probably tip over as the cannon is fired.

Your body is always searching for stability. If your core lacks stability this can have an impact on your performance and injury risk.

In my opinion there are 5 key elements to optimising your core function to limit injury & optimise performance. 

Breathing (& Position)

Understanding and applying these principles is a game changing skill in the health & fitness profession. Think of this as not only improving your postural position but also down-regulating your central nervous system's level of stress. This alone can improve you whole body's mobility & stability.


Being able to resist extension is vitally important to optimise core function. An overly extended posture is associated with a stress response - think of the position you'd go into to avoid a punch thrown at you. You'd lean back and extend.  Being able to resist extension whilst moving your limbs (e.g. reaching overhead) maintains core function & optimises performance.


As with anti-extension above. The inability to maintain core position whilst your peripheries move to complete sporting and everyday tasks vastly limits your core's function. Anti-rotation is perhaps even more important than anti-extension.

Pillar Dissociation

In my opinion, core stability is an out dated term to describe the true role of the thorax (point between the abs and neck) I believe the core should be optimised integrated with the shoulders & hips.  Integrating your limbs into core stability exercises is another game changer for anybody working in the health & fitness world.

Transfer Of Force

 Another role of the core is to transfer forces across via the Anatomy Trains Lines. In the most basic form this represents efficient walking and running. In a performance setting this represents hitting a golf ball 300+ yards, or serving in tennis over 100mph.